A Purposeful Primitive Tale of Transformation
Beck arrived at my house at 8am. He was there to engage in one of my Purposefully Primitive Fitness Day Camps. Frankly he looked like he could use it: at age 59 years old, this ex-athlete stood 5-10 and weighed 226 and I would guesstimate he was carrying 30% body fat. The good news was he had no debilitating injuries and he was smart, motivated, realistic, and as it turned out, a real 'gamer.'
We commenced with an outdoors power-walk: he wore his heart rate monitor - an indispensable piece of gear for someone looking to go from fat to fit. I want to work my clients not kill my clients and the HR monitor allows me to work them right up to the "redline" without taking them too far too fast. We walked headed to the farm and walked the circumference for thirty minutes. He took two or three needed breaks after cresting steep hills. I taught him how to pump his elbows and lengthen his stride in order to turn walking into power-walking. He was intrigued with my "burst and rest" tactics.
After blasting up a steep hill his heart rate might spike to 130 or 140 beats per minute. At that point I would have him stand stock still until his HR dropped down to 100. I explained that even though we were not moving, there was a 'cardio lag time.' In the time it took for his elevated heart to drop, he was still receiving cardio benefit. Plus the pause allowed lactic acids to clear fatigued leg and lower back muscles and allowed heart and lungs to "resynchronize." Once his HR dropped to 100, we would hit it again - but with refreshed leg muscles and resynchronized "senders and receivers".
Refreshed and revitalized, Beck was once again able to go hard and fast. At the end of the session I had him punch the magic heart rate monitor button: he had averaged 109 beats per minute for the 30 minute session. This equated to 67.5% of his 'Max" heart rate. Afterwards he said he felt invigorated and refreshed. I attribute this phenomenon to sucking in fresh, highly oxygenated outdoor air. Plus the wonderful scenery has a terrific psychological effect.
Based on his initial session, I devised a cardio training template that had him performing early morning cardio done before breakfast while glycogen stores are low. The body's favorite fuel is glycogen (emulsified carbohydrates) and in the absence of glycogen the body will burn its second favorite fuel source: stored body fat. Our goal is to convert body fat into energy. Hitting cardio before breakfast forces the body to mobilize body fat.
After his invigorating cardio session, we rode out to a local farm to snag some just-picked produce. We headed back at my garage gym for a weight training session. I showed him proper free-weight squat technique (which he took to quite nicely) and I had him perform three sets. The first set were deep, deep squats done while hanging onto a pole for balance. Beck was able to perform 14 super-deep squats on set number 1 before hitting the wall. His second set was done without hanging onto the balance pole and Beck squeezed out a dozen on this second set before the muscle burn stopped him. After resting he attacked his 3rd and final set: this time he grasped a 25 pound plate in what I label the "plate squat." Beck performed 10 picture perfect deep squats before his thighs screamed 'no mas!'
On to dumbbell bench presses using our patented 'stretch and pause' start. Beck handled a pair of 25 pound dumbbells for 10 reps. After resting, he then pressed a pair of 35s for 10 reps. On his 3rd and final set he was able to squeeze out 10 reps using a pair of 45s. Again his technique was impeccable. Our final exercise was the Sumo deadlift using a kettlebell. Beck performed two sets of 10 reps using a 54 pound K-Bell and 'bolt upright' pulling technique. He tried pulling a barbell on his final set and was able to Sumo deadlift 135 x 6. Pretty damned nice for a fellow who'd never done them in his life. I checked the clock: our weight training session had taken 23 minutes from start to finish. He would perform this routine three times a week seeking to increase poundage or reps in each session.
Immediately afterwards I had him "smart bomb" with a 30 gram Parrillo protein shake. We ate "squashed" chicken breast sautéed in a bit of olive oil. For desert we had just-picked ice cold watermelon. He said he felt great and was elated as he headed back to Northern Virginia.
THE PRESCRIPTION
The visit allowed us to establish Beck's "baseline performance benchmarks" in cardio and resistance training. Setting up periodized game plans for each discipline was fairly simple. He would power-walk before breakfast traversing the hills in his neighborhood. He would weight train three times a week on Tuesday/Thursday/Saturday using three exercises.
Cardiovascular Exercise: Power-walk Four Week Game Plan
Frequency Duration age-related heart rate max calories burnt
Wk I 4 days 30 minutes 67.5% 300
Wk II 5 days 32 minutes 70% 350
Wk III 6 days 35 minutes 72.5% 400
Wk IV 7 days 40 minutes 75% 450
Resistance Training: Free-weight Four Week Game Plan
Plate Squat Dumbbell bench press Sumo deadlift
Wk I 25 x 15 reps 45s x 10 reps - one set 56 x 15 three sets
Wk II 35 x 15 reps 45s x 10 reps - three sets 56 x 20 three sets
Wk III 45 x 10 reps 50s x 10 reps - one set 135 x 8 one set
Wk IV 45 x 15 reps 50s x 10 reps - three sets 135 x 8 three sets
Nutrition: Lean Protein and Fiber Four Week Game Plan
End of week Bodyweight
Week I 224
Week II 222
Week III 220
Week IV 218
Nutritionally we wanted to keep it simple: rather than count calories or get into esoteric minutia, we decided that a realistic and sane goal would be to drop two pounds of bodyweight per week for four straight weeks netting an eight pound 'bathroom scale' reduction. Please keep in mind that the eight pounds is deceptive: in actuality Beck would be adding between two and five pounds of muscle in the four week timeframe. In reality Beck would likely lose 10 to 13 pounds of body fat when the "add back" of new muscle was factored.
If Beck hits all of our preordained resistance training goals, he will experience an 80% increase in his plate squat poundage (25 pounds increased to 45) along with a 22% increase in his bench press handling ability and a 142% increase in his sumo deadlift rep handling ability - 56 x 15 in week I jumps to 135 x 8 in week four. There is no way on God's green earth that a man can jump poundage or rep handling ability this significantly without adding muscle. Back decided to use the Warrior Diet template and basically eat fruit, salads or protein shakes during the day. At night he would consume all the lean protein and fibrous carbs he wanted. He indicated that sweets held no attraction but wanted to have a glass or two of wine a couple times a week.
We will keep you posted on his weekly progress.
Beck arrived at my house at 8am. He was there to engage in one of my Purposefully Primitive Fitness Day Camps. Frankly he looked like he could use it: at age 59 years old, this ex-athlete stood 5-10 and weighed 226 and I would guesstimate he was carrying 30% body fat. The good news was he had no debilitating injuries and he was smart, motivated, realistic, and as it turned out, a real 'gamer.'
We commenced with an outdoors power-walk: he wore his heart rate monitor - an indispensable piece of gear for someone looking to go from fat to fit. I want to work my clients not kill my clients and the HR monitor allows me to work them right up to the "redline" without taking them too far too fast. We walked headed to the farm and walked the circumference for thirty minutes. He took two or three needed breaks after cresting steep hills. I taught him how to pump his elbows and lengthen his stride in order to turn walking into power-walking. He was intrigued with my "burst and rest" tactics.
After blasting up a steep hill his heart rate might spike to 130 or 140 beats per minute. At that point I would have him stand stock still until his HR dropped down to 100. I explained that even though we were not moving, there was a 'cardio lag time.' In the time it took for his elevated heart to drop, he was still receiving cardio benefit. Plus the pause allowed lactic acids to clear fatigued leg and lower back muscles and allowed heart and lungs to "resynchronize." Once his HR dropped to 100, we would hit it again - but with refreshed leg muscles and resynchronized "senders and receivers".
Refreshed and revitalized, Beck was once again able to go hard and fast. At the end of the session I had him punch the magic heart rate monitor button: he had averaged 109 beats per minute for the 30 minute session. This equated to 67.5% of his 'Max" heart rate. Afterwards he said he felt invigorated and refreshed. I attribute this phenomenon to sucking in fresh, highly oxygenated outdoor air. Plus the wonderful scenery has a terrific psychological effect.
Based on his initial session, I devised a cardio training template that had him performing early morning cardio done before breakfast while glycogen stores are low. The body's favorite fuel is glycogen (emulsified carbohydrates) and in the absence of glycogen the body will burn its second favorite fuel source: stored body fat. Our goal is to convert body fat into energy. Hitting cardio before breakfast forces the body to mobilize body fat.
After his invigorating cardio session, we rode out to a local farm to snag some just-picked produce. We headed back at my garage gym for a weight training session. I showed him proper free-weight squat technique (which he took to quite nicely) and I had him perform three sets. The first set were deep, deep squats done while hanging onto a pole for balance. Beck was able to perform 14 super-deep squats on set number 1 before hitting the wall. His second set was done without hanging onto the balance pole and Beck squeezed out a dozen on this second set before the muscle burn stopped him. After resting he attacked his 3rd and final set: this time he grasped a 25 pound plate in what I label the "plate squat." Beck performed 10 picture perfect deep squats before his thighs screamed 'no mas!'
On to dumbbell bench presses using our patented 'stretch and pause' start. Beck handled a pair of 25 pound dumbbells for 10 reps. After resting, he then pressed a pair of 35s for 10 reps. On his 3rd and final set he was able to squeeze out 10 reps using a pair of 45s. Again his technique was impeccable. Our final exercise was the Sumo deadlift using a kettlebell. Beck performed two sets of 10 reps using a 54 pound K-Bell and 'bolt upright' pulling technique. He tried pulling a barbell on his final set and was able to Sumo deadlift 135 x 6. Pretty damned nice for a fellow who'd never done them in his life. I checked the clock: our weight training session had taken 23 minutes from start to finish. He would perform this routine three times a week seeking to increase poundage or reps in each session.
Immediately afterwards I had him "smart bomb" with a 30 gram Parrillo protein shake. We ate "squashed" chicken breast sautéed in a bit of olive oil. For desert we had just-picked ice cold watermelon. He said he felt great and was elated as he headed back to Northern Virginia.
THE PRESCRIPTION
The visit allowed us to establish Beck's "baseline performance benchmarks" in cardio and resistance training. Setting up periodized game plans for each discipline was fairly simple. He would power-walk before breakfast traversing the hills in his neighborhood. He would weight train three times a week on Tuesday/Thursday/Saturday using three exercises.
Cardiovascular Exercise: Power-walk Four Week Game Plan
Frequency Duration age-related heart rate max calories burnt
Wk I 4 days 30 minutes 67.5% 300
Wk II 5 days 32 minutes 70% 350
Wk III 6 days 35 minutes 72.5% 400
Wk IV 7 days 40 minutes 75% 450
Resistance Training: Free-weight Four Week Game Plan
Plate Squat Dumbbell bench press Sumo deadlift
Wk I 25 x 15 reps 45s x 10 reps - one set 56 x 15 three sets
Wk II 35 x 15 reps 45s x 10 reps - three sets 56 x 20 three sets
Wk III 45 x 10 reps 50s x 10 reps - one set 135 x 8 one set
Wk IV 45 x 15 reps 50s x 10 reps - three sets 135 x 8 three sets
Nutrition: Lean Protein and Fiber Four Week Game Plan
End of week Bodyweight
Week I 224
Week II 222
Week III 220
Week IV 218
Nutritionally we wanted to keep it simple: rather than count calories or get into esoteric minutia, we decided that a realistic and sane goal would be to drop two pounds of bodyweight per week for four straight weeks netting an eight pound 'bathroom scale' reduction. Please keep in mind that the eight pounds is deceptive: in actuality Beck would be adding between two and five pounds of muscle in the four week timeframe. In reality Beck would likely lose 10 to 13 pounds of body fat when the "add back" of new muscle was factored.
If Beck hits all of our preordained resistance training goals, he will experience an 80% increase in his plate squat poundage (25 pounds increased to 45) along with a 22% increase in his bench press handling ability and a 142% increase in his sumo deadlift rep handling ability - 56 x 15 in week I jumps to 135 x 8 in week four. There is no way on God's green earth that a man can jump poundage or rep handling ability this significantly without adding muscle. Back decided to use the Warrior Diet template and basically eat fruit, salads or protein shakes during the day. At night he would consume all the lean protein and fibrous carbs he wanted. He indicated that sweets held no attraction but wanted to have a glass or two of wine a couple times a week.
We will keep you posted on his weekly progress.
This "live" case study is an excellent way to encourage readers as well as to show them how this works. I'm 55 and in early stages of kettlebell conversion. It is good to get a glimse of the other stories out there.
All the Best....